Learn To Run
Start running from scratch
Taking up running can seem like a scary prospect, especially if you feel out of shape or are unfit. If you’re not sure where to start, use the resources below to help you get going and build up gradually. We recommend the Couch to 5k nine-week, guided, training program which is designed to help people transform a sedentary lifestyle into an active one. In this Pod, graduates of the program share their tips and you can discover how to progress in your new found skill once you’ve cracked the 5k distance!
So what are you waiting for? Set yourself the 5K target, lace up your trainers and achieve the goal. Running regularly will improve both your physical and mental health. and give your confidence and self belief a boost.
SHOP To support this Pod and our Workout Videos Pod, we have handpicked a selection of simple, affordable gym equipment and a selection of stylish, comfortable sportwear to help you learn to run or workout at home. View our Gym Equipment Shop and our Sportwear Shop pages.
Click here to view more Wellbeing Pods or view all available Pods using our Pod Index.
PODCASTS
Couch to 5K: Beginner Runners Share Their Experience
(38 mins )
How do you even start running? It seems too daunting! In this podcast episode from Cook Eat Run, Charlie Watson talks to three runners on their Couch to 5K journey. They talk about what level of fitness you need to start the program – NONE! What the hardest and best parts of following the plan was, why they wanted to start running and whether they have plans to continue past 5k!
Play
NHS Couch to 5K – Week 1
(32 mins )
This is a brilliant 9 week running plan and guide designed to get complete beginners from couch potato to running 5k (or 30 minutes) in nine weeks. This program is achievable for all, starting with a mix of running and walking and building up slowly. It’s virtually free as all you need is a decent pair of trainers and headphones. It’s then dead easy as a motivating ‘personal trainer’ tells you exactly when to stop and start. The plan sets three runs per week with a day of rest between each run.
Play Week 1 right here. You will see the next episodes in the series in the drop down menu of the play window.
So don’t put it off any longer, put your trainers on and press play.
Play
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Charge your iPhone, Apple watch and headphones all at the same time with this clever Geekara wireless charger on Amazon. Comes in six different colours.
Stepping Stone for the Couch to 5K graduate
(40 mins)
Take your running to the next level with these podcasts designed for graduates of the NHS Couch to 5K programme. Each podcast provides a structured run with music and coaching to develop your running technique, speed and stamina.
Play
VIDEOS
Couch To 5K Tips for Beginners from Helpful Mum
(8 mins )
Helpful Mum shares her experience of the couch to 5k programme and gives her top five tips for beginners.
Watch
5 Running Tips for Beginners
(8 mins )
Caty Culp shares the things she wished she knew about running from the beginning. If you don’t know how to start running, this video is for you and covers gear, apps, food and pace.
Watch
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How To Start Running When You’re Overweight
(14 mins)
Losing weight can feel extremely daunting as a task, and as such keeps even the most strong-willed people from getting started. While it may feel too intimidating to walk into a gym without a plan or self-confidence, it’s never too early to simply start moving. Coach Holly from The Run Experience breaks down her best tips for getting started safely and making it stick.
Watch
The Best Leg Stretches for Runners
(10 mins)
Tim Keeley from Physio Fitness shows you the essential leg stretches that are a must for someone starting to run. They will help maintain mobility and prevent any niggles or major injuries down the track.
Watch
What Comes After Couch To 5k?
(4 mins )
If you’ve completed the Couch to 5K program and crossed the finish line of your first race (or completed the distance if you chose not to race) you might be thinking what comes next? The Running Channel has some tips to help you take the next steps in your running journey.
Watch
ARTICLES
How to start running at 40. 11 Tips for middle aged runners
+11 tips on how to start running even if you’re 40 or over so that you enjoy running and keep it up. Hopefully this article will give you all the encouragement you need to slip on a pair of running shoes and head out the door!
Read Article
6 Reasons to Learn to Love Jogging After 50
+Staying active as you get older is critical to staying happy and healthy. Walking is one of the most popular ways for older adults to remain active, being a safe, low-impact activity. However, swapping your walk for a jog can have major benefits.
Read Article
